Are mushrooms high in vitamins and minerals?

Are mushrooms high in vitamins and minerals?

Mushrooms come in over 14,000 different species, and can be found in nearly every biome on the planet. They are the fruiting body of fungi, and many edible species are rich in vitamins, minerals, antioxidants, and other beneficial compounds. Antioxidants are molecules that prevent the oxidation of cells, which produces free radicals and causes cellular damage to an organism. According to the National Cancer Institute, the antioxidants in mushrooms can assist in the prevention of breast, lung, and prostate cancer, among others.

Below is a list of the most common vitamins, minerals, and antioxidants found in edible mushrooms.



Vitamin C – Immune system support, collagen production, wound healing, also an antioxidant

Vitamin D – The only fat-soluble vitamin in mushrooms, helps with strong bones and mood

Vitamin B-1 (Thiamine) – Produces enzymes which break down blood sugar

Vitamin B-2 (Riboflavin) – Growth and development of cells, metabolism

Vitamin B-3 (Niacin) – Regeneration and proper function of cells

Vitamine B-5 (Pantothenic Acid) – Produces energy and regulates hormones

Vitamin B-9 (Folate) – Necessary for building of DNA and RNA

Vitamin B-12 (Cyanocobalamin, Methylcobalamin) – Provides energy, healthy functioning of the nervous system




Calcium – Required for strong bones, synthesis of blood cells

Copper – Iron metabolism, red blood cell synthesis

Iron – Assist with transport, storage and use of oxygen

Magnesium – Necessary for enzymes to synthesize and use ATP for energy

Phosphorus – Cells use phosphate to transport cellular energy with ATP

Potassium – Helps maintain body fluid, blood pressure, muscle and nerve function

Selenium – Contributes to heart, thyroid, and cognitive health

Sodium – Assists with regulation of blood volume and pressure as well as pH

Zinc – Required for protein synthesis, wound healing, immune system




Choline – Used by the brain and nervous system

Ergothioneine – An amino acid produced by some fungi and bacteria which is a powerful antioxidant and has displayed cytoprotective properties in vitro

Glutathione – Can neutralize harmful radicals in the body, assist in removal of mercury from the body


Other beneficial compounds


Beta-glucans – Polysaccharide sugars which help regulate cholesterol and prevent heart disease


As evidenced by their nutritional profile, edible mushroom species possess a wide-variety of health benefits. Mushrooms are vegan, low in calories, and high in fiber. They have even been called superfoods by proponents such as Paul Stamets.



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